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An improved version of fat burning workouts
It is believed that fat loss is best to manipulate the number of repetitions - 15 to 30, but it is tedious and is not the only tool, especially since it does not provide the necessary metabolic response
. Mnogopovtornye program look sad, and if exercises are done mainly at the gym, it does not give the desired effect.
The below-described fat burning workouts help not only to maximize the metabolic reactions, but also will make the training process interesting.
Superset - the most popular type of fat burning workout approaches, when two exercises for opposing muscle go straight
. • Attacks on the move;
• Thrust rod / dumbbell on straight legs.
Dvuset - when the contract are two similar exercises with no rest in between. Many confuse and dvuset superset, but is fundamentally different things.
• bench press;
• Dumbbell bench press lying.
Trisety like supersets, this kind of training for fat loss approaches can combine three exercises for different muscle groups.
• Press of dumbbells sitting;
• Zashagivaniya on the bench;
• Thrust rod in the slope.
It is interesting and duplicates when three exercises are performed in a row with no rest, but the first and third approach is duplicated.
• leg curls;
• Leg Extension;
• Bending the legs.
Combi-sets like supersets are performed in succession, but there is no anatomical connection between the exercises.
• Pull-ups wide grip;
• Bench barbell up.
Hybrid approaches - when two or more exercises combined into one. Options can be as much as imagination allows. The main thing that all the movements performed technically correct.
• Lunge + attack in motion + squat;
Or
• Lunge + attack in motion + squat + mode up (during the ascent);
Or
• Squat "sumo" + thrust his chin;
Or
• Lunges + dilution of dumbbells.
Interval approaches - peak periods and outdoor activities are alternated with each other. It is important here is not the number of repetitions, and takes time to perform the movement. The number of rounds depends on the physical fitness - from 4 to 10, for example
. • Burpoe by prying with a (maximum load);
• Woodman (active, of course, depending on the weight of the weights).
Or
• Walking 1 minute;
• Running free beat 1 minute;
• Sprint 1 minute.
Circuit Training - combined in one round more exercise tend to load is given to the whole body. Exercises can be from 4 to 10 laps - from 3 to 6. Rest between exercises there, between the circles - to restore breathing
. • Squat "Sumo" with a thrust of his chin;
• Attacks on the move;
• Trainers;
• Pull-ups;
• Dumbbell bench press on an incline bench;
• Twisting.
The principles of fat burning workout
Undoubtedly, the main factor of fat loss - it's food, but the sport - it's not only calories, but also a way to subdue the body one goal. In this case - to get rid of fat with maximum preservation of muscle (read: health, metabolism and shapes of beauty)
. So, what should be in the fat burning workout:
1. energy consumption polyarticular exercises and sophisticated approaches (any of the above);
2. Training on the whole body or a two-day split;
3. The number of repeats from 6 to 20;
4. Free weights, not simulators;
5. The combination of low-intensity and high-intensity cardio;
6. Adequate progression (increase in weight, number of repetitions, approaches, reduction of rest breaks, etc.);
7. Change the order of exercises and replacement, change of the program once a month.
These zhiroszhigayushie approaches and principles can be used in any application - in the program of training in the hall or at home when planning kardiosessii
. Author: Ekaterina Golovina
. Mnogopovtornye program look sad, and if exercises are done mainly at the gym, it does not give the desired effect.
The below-described fat burning workouts help not only to maximize the metabolic reactions, but also will make the training process interesting.
Superset - the most popular type of fat burning workout approaches, when two exercises for opposing muscle go straight
. • Attacks on the move;
• Thrust rod / dumbbell on straight legs.
Dvuset - when the contract are two similar exercises with no rest in between. Many confuse and dvuset superset, but is fundamentally different things.
• bench press;
• Dumbbell bench press lying.
Trisety like supersets, this kind of training for fat loss approaches can combine three exercises for different muscle groups.
• Press of dumbbells sitting;
• Zashagivaniya on the bench;
• Thrust rod in the slope.
It is interesting and duplicates when three exercises are performed in a row with no rest, but the first and third approach is duplicated.
• leg curls;
• Leg Extension;
• Bending the legs.
Combi-sets like supersets are performed in succession, but there is no anatomical connection between the exercises.
• Pull-ups wide grip;
• Bench barbell up.
Hybrid approaches - when two or more exercises combined into one. Options can be as much as imagination allows. The main thing that all the movements performed technically correct.
• Lunge + attack in motion + squat;
Or
• Lunge + attack in motion + squat + mode up (during the ascent);
Or
• Squat "sumo" + thrust his chin;
Or
• Lunges + dilution of dumbbells.
Interval approaches - peak periods and outdoor activities are alternated with each other. It is important here is not the number of repetitions, and takes time to perform the movement. The number of rounds depends on the physical fitness - from 4 to 10, for example
. • Burpoe by prying with a (maximum load);
• Woodman (active, of course, depending on the weight of the weights).
Or
• Walking 1 minute;
• Running free beat 1 minute;
• Sprint 1 minute.
Circuit Training - combined in one round more exercise tend to load is given to the whole body. Exercises can be from 4 to 10 laps - from 3 to 6. Rest between exercises there, between the circles - to restore breathing
. • Squat "Sumo" with a thrust of his chin;
• Attacks on the move;
• Trainers;
• Pull-ups;
• Dumbbell bench press on an incline bench;
• Twisting.
The principles of fat burning workout
Undoubtedly, the main factor of fat loss - it's food, but the sport - it's not only calories, but also a way to subdue the body one goal. In this case - to get rid of fat with maximum preservation of muscle (read: health, metabolism and shapes of beauty)
. So, what should be in the fat burning workout:
1. energy consumption polyarticular exercises and sophisticated approaches (any of the above);
2. Training on the whole body or a two-day split;
3. The number of repeats from 6 to 20;
4. Free weights, not simulators;
5. The combination of low-intensity and high-intensity cardio;
6. Adequate progression (increase in weight, number of repetitions, approaches, reduction of rest breaks, etc.);
7. Change the order of exercises and replacement, change of the program once a month.
These zhiroszhigayushie approaches and principles can be used in any application - in the program of training in the hall or at home when planning kardiosessii
. Author: Ekaterina Golovina
